Quinoa vs. Wheat flour, whole-grain, soft wheat — In-Depth Nutrition Comparison
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What are the main differences between quinoa and wheat flour, whole-grain, soft wheat?
- Wheat flour, whole-grain, soft wheat has more manganese, fiber, copper, vitamin B3, iron, phosphorus, selenium, zinc, vitamin B1, and magnesium than quinoa.
- Wheat flour, whole-grain, soft wheat's daily need coverage for manganese is 120% higher.
We used Quinoa, cooked and Wheat flour, whole-grain, soft wheat types in this comparison.
Infographic
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Mineral Comparison
Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more MagnesiumMagnesium | +82.8% |
| Contains more CalciumCalcium | +94.1% |
| Contains more PotassiumPotassium | +129.1% |
| Contains more IronIron | +149% |
| Contains more CopperCopper | +147.4% |
| Contains more ZincZinc | +171.6% |
| Contains more PhosphorusPhosphorus | +112.5% |
| Contains less SodiumSodium | -57.1% |
| Contains more ManganeseManganese | +438.7% |
| Contains more SeleniumSelenium | +353.6% |
Vitamin Comparison
Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
| Contains more Vitamin EVitamin E | +18.9% |
| Contains more FolateFolate | +50% |
| Contains more Vitamin B1Vitamin B1 | +177.6% |
| Contains more Vitamin B2Vitamin B2 | +70.9% |
| Contains more Vitamin B3Vitamin B3 | +1197.8% |
| Contains more Vitamin B6Vitamin B6 | +55.3% |
| Contains more Vitamin KVitamin K | +∞% |
| Contains more CholineCholine | +35.7% |
Macronutrient Comparison
Macronutrient breakdown side-by-side comparison
Protein:
4.4 g
Fats:
1.92 g
Carbs:
21.3 g
Water:
71.61 g
Other:
0.77 g
Protein:
9.61 g
Fats:
1.95 g
Carbs:
74.48 g
Water:
12.42 g
Other:
1.54 g
| Contains more WaterWater | +476.6% |
| Contains more ProteinProtein | +118.4% |
| Contains more CarbsCarbs | +249.7% |
| Contains more OtherOther | +100% |
~equal in
Fats
~1.95g
Fat Type Comparison
Fat type breakdown side-by-side comparison
Saturated fat:
Sat. Fat
0.231 g
Monounsaturated fat:
Mono. Fat
0.528 g
Polyunsaturated fat:
Poly. Fat
1.078 g
Saturated fat:
Sat. Fat
0.43 g
Monounsaturated fat:
Mono. Fat
0.283 g
Polyunsaturated fat:
Poly. Fat
1.167 g
| Contains less Sat. FatSaturated fat | -46.3% |
| Contains more Mono. FatMonounsaturated fat | +86.6% |
~equal in
Polyunsaturated fat
~1.167g
Comparison summary table
Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
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| Lower in Sodium |
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| Lower in Glycemic Index |
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| Rich in minerals |
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| Rich in vitamins |
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| Lower in Sugar |
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| Lower in Saturated fat |
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| Lower in Cholesterol | Equal | ||
| Lower in price | Equal | ||
All nutrients comparison - raw data values
| Nutrient | |
|
DV% diff. |
| Manganese | 0.631mg | 3.399mg | 120% |
| Fiber | 2.8g | 13.1g | 41% |
| Vitamin B3 | 0.412mg | 5.347mg | 31% |
| Copper | 0.192mg | 0.475mg | 31% |
| Iron | 1.49mg | 3.71mg | 28% |
| Phosphorus | 152mg | 323mg | 24% |
| Vitamin B5 | 1.011mg | 20% | |
| Carbs | 21.3g | 74.48g | 18% |
| Selenium | 2.8µg | 12.7µg | 18% |
| Zinc | 1.09mg | 2.96mg | 17% |
| Vitamin B1 | 0.107mg | 0.297mg | 16% |
| Magnesium | 64mg | 117mg | 13% |
| Calories | 120kcal | 332kcal | 11% |
| Protein | 4.4g | 9.61g | 10% |
| Potassium | 172mg | 394mg | 7% |
| Starch | 17.63g | 7% | |
| Vitamin B2 | 0.11mg | 0.188mg | 6% |
| Vitamin B6 | 0.123mg | 0.191mg | 5% |
| Folate | 42µg | 28µg | 4% |
| Calcium | 17mg | 33mg | 2% |
| Vitamin K | 0µg | 1.9µg | 2% |
| Vitamin E | 0.63mg | 0.53mg | 1% |
| Polyunsaturated fat | 1.078g | 1.167g | 1% |
| Saturated fat | 0.231g | 0.43g | 1% |
| Choline | 23mg | 31.2mg | 1% |
| Monounsaturated fat | 0.528g | 0.283g | 1% |
| Fats | 1.92g | 1.95g | 0% |
| Net carbs | 18.5g | 61.38g | N/A |
| Sugar | 0.87g | 1.02g | N/A |
| Sodium | 7mg | 3mg | 0% |
| Tryptophan | 0.052mg | 0% | |
| Threonine | 0.131mg | 0% | |
| Isoleucine | 0.157mg | 0% | |
| Leucine | 0.261mg | 0% | |
| Lysine | 0.239mg | 0% | |
| Methionine | 0.096mg | 0% | |
| Phenylalanine | 0.185mg | 0% | |
| Valine | 0.185mg | 0% | |
| Histidine | 0.127mg | 0% | |
| Omega-3 - DHA | 0.015g | N/A |
Which food is preferable for your diet?
is better in case of low diet
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| Low Calories diet |
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| Low Fats diet |
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| Low Carbs diet |
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| Low Glycemic Index diet |
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Vitamins & Minerals Daily Need Coverage Score
The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
11%
29%
Minerals Daily Need Coverage Score
38%
116%
Comparison summary
Which food contains less Sodium?
Wheat flour, whole-grain, soft wheat contains less Sodium (difference - 4mg)
Which food is lower in glycemic index?
Wheat flour, whole-grain, soft wheat is lower in glycemic index (difference - 53)
Which food is richer in minerals?
Wheat flour, whole-grain, soft wheat is relatively richer in minerals
Which food is richer in vitamins?
Wheat flour, whole-grain, soft wheat is relatively richer in vitamins
Which food is lower in Sugar?
Quinoa is lower in Sugar (difference - 0.15g)
Which food is lower in Saturated fat?
Quinoa is lower in Saturated fat (difference - 0.199g)
Which food contains less Cholesterol?
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The foods are relatively equal in Cholesterol (0 mg)
Which food is cheaper?
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The foods are relatively equal in price ($)